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Please read our guidelines section before attempting any of our upper body weight exercises.

One Handed Chin Up Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Long Advanced + Very Hard Bicep Muscle None Strength / Mass Shape / Endurance
Short Advanced + Very Hard Bicep Muscle Abs Muscles Strength / Mass Shape / Endurance
Exercise Needs

Long One Handed Chin Up Technique

Short One Handed Chin Up Technique

Long One Handed Chin Up
Short One Handed Chin Up
Long Technique - Start by standing underneath the chin up bar. You can either reach up the grip the bar or use a chair whichever is easier. Start by gripping it with two hands but make sure that the hand you will be using is near the center with your palm facing towards you. You may nee to cross your feet and raise them behind your hamstrings. When ready remove your other hand and wrap it around your wrist for extra support. Exhale as you pull yourself all the way up as far as you can. Squeeze your bicep muscle at the top of the motion and try and keep your body still during the movement. Inhale as you lower yourself all the way down in a slow, controlled manner until you feel your shoulder muscle hit a relaxed state. Do not allow your feet to touch the floor or any longer than a 1 count before starting the next rep to maintain pressure on the bicep muscle. Repeat this technique with the other arm.
Short Technique - As before start by standing underneath the chin up bar. Again you can either reach up to grip the bar or use a chair whichever is easier. Start by gripping the bar with two hands but make sure that the hand you are using is closer to the center. Again you may need to cross your feet and fold your legs up behind your hamstrings. When ready remove your free hand from the bar and wrap it around your wrist for extra support. Exhale as you pull yourself upwards as far as you can squeezing your bicep at the top of the motion. Inhale as you lower yourself down in a slow, controlled manner keeping your body straight and still. Stop when your bicep is just below a 45 degree angle. Do not go below this height before starting the next rep as this will maintain pressure on the bicep muscle and increase the overall benefits of the exercise. Repeat this technique with the other arm.

Long One Handed Chin Up Technique Video

Short One Handed Chin Up Technique Video